Check out our March newsletter!
MARCH 2025
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DO YOU PRIORITIZE PREVENTIVE MEASURES? Plus, It’s Time to Fill Out Your March Madness Bracket
Spring is in the air and there’s no better time to be outside here in beautiful Naples than now! We sure are enjoying it to the fullest with plenty of Saturday boat days and maybe even a quick weekend trip down to the Keys if the wind cooperates. And we couldn’t be happier as a family with baby Walker Ryan fitting in perfectly! A lot has happened in such a short time period, it’s hard to believe that Vera just turned 2, Walker is already 3 months old, and Stella is turning 5 next month! It is absolutely amazing how fast time is flying by, and we are taking every possible opportunity to take it all in. Being March and all, we are in full swing of things here at the clinic. We have met some really amazing people and had tons of returning clients who have made our days fly by due to all the fun we’re having. This fall will be our 10th year in business, and the word is really starting to spread! I’ve had exponentially more new clients tell me they first found us through our podcast (“The Berman Method”) or a YouTube video when, prior to this year, Google and word of mouth were our main referral sources. The best part about this is that now you have seen and heard me rant about how shitty Western medicine is, it's much easier for you to justify paying out of pocket for our services. So far, the thing that has resonated the most is when I compare health insurance to your car insurance. You’d never expect your car insurance to pay for your tire rotation, new brakes, oil changes, etc., because
it’s only really there for catastrophic accidents. Health insurance is exactly the same. Your health insurance isn’t going to pay for preventive measures. They’re not going to pay for you to improve your gut health to avoid needing to take statins or blood pressure medications. They’re damn sure not going to pay for preventive routine maintenance with me to make sure your glutes and core are still doing their job in an attempt to keep you out of the operating room. They are only going to pay for things when the shit hits the fan, and you end up in the hospital in some way, shape, or form. Keeping with this topic, here’s a pop quiz! I’d like you to check your credit card statement and/or checkbook and itemize all your transactions from last month. Then I want you to see exactly how much money you spent on entertainment (dinners, drinks, vacations, etc.) and then compare that number to how much money you spent on your PREVENTIVE health care (gym memberships, massages, nutrition coaching, maintenance programs with Jake, etc.). That will give you a clear picture of what you are prioritizing. I’m not saying it’s good or bad, whatever it is. All I’m saying is that you shouldn’t say you care about your health if you’re spending 10x the amount on dinners and drinks than what you spent on your preventive health care. With all that being said, it’s time for our annual March Madness Bracket Challenge (see the insert for more information)! College basketball is the
ultimate example, time and time again, of hard work beating talent when talent doesn’t work hard. Every year, 64 teams battle for the chance to make it to the next level in this win-or-go-home tournament. And every year, a team that, statistically speaking, should never make it to the next level DOES and ruins 99% of the brackets filled out by us spectators. It’s absolutely amazing and the most entertaining sporting event of the year! Every single game could come down to 2.3 seconds left on the clock with a buzzer beater out of nowhere! So, if you haven’t participated in our annual bracket challenge, make sure you do this year! Even if you don’t know anything about basketball, just pick
your favorite mascots and you have just as
good a chance as the next person!
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THE ROAD TO REMOTE RECOVERY Robotics Revitalize Physical Therapy
Whether by necessity or convenience, the past few years have seen the rise of remote work and virtual interactions. With the touch of a computer key, people can now connect with colleagues and loved ones from anywhere in the world. Remote technologies also have the potential to revolutionize the field of physical therapy, offering individuals with limited mobility more options than ever to receive treatment without leaving their homes. Thanks to an ambitious professor in the Midwest, robotics designed to provide stroke patients and other individuals with disabilities with a thorough workout may soon be widely used — all from the comfort of their computer desks. Mobility From Milwaukee The latest evolution in robotic rehabilitation technology, the iTbot, is a portable robotic arm used in tandem with virtual reality to assess and treat physical therapy patients who cannot attend in-person sessions. It is the brainchild of Habib Rahman, a professor of mechanical engineering at the University of Wisconsin-Milwaukee’s College of Engineering & Applied Science, who is currently testing it for public use. Similar to online games that allow players worldwide to interact with one another, the iTbot connects therapists and patients for remote sessions that track movement and collect data in real time. Using tablets or home computers, patients engage in various activities — such as moving the iTbot to touch “balls” that spread further apart on the screen — which test their mobility and generate information that appears on the therapist’s screen. Therapists can calibrate or adjust the iTbot’s arm remotely based on the patient’s needs and abilities as the session progresses.
the physical robotic arm as the patient uses it appears on the therapist’s screen,” Rahman explained in a university press release. “All that data the robotic arm collects in the real environment you can see on the digital twin.” Just as the iTbot may soon provide patients with a mobile means of treatment, it also has the potential to benefit therapists by reducing the burdens they experience when delivering continuous in-person care. “This kind of technological innovation is needed,” added Inga Wang, the university’s professor of occupational therapy, science and technology, in the release. “One- third of physical and occupational therapists themselves experience musculoskeletal injuries due to the physical demands of conventional therapy.”
Healing Through History While the iTbot represents the future of robotic
rehabilitation, the quest to incorporate machinery into physical therapy has spanned more than a century. In 1910, a patent was filed for an electric, motor-driven “movement cure apparatus” to help heart disease patients improve their walking abilities. Despite this early advancement, it would take another 70-plus years before the first robotic rehabilitation became commercially available. Called the MIT-Manus, it was developed to assist with limb movement, cognitive function, and motor relearning.
The creation of the iTbot has launched an exciting new era in robotics research. It offers hope to individuals whose physical ailments prevent them from
traveling to receive the therapy they need. Soon, all someone yearning to improve their quality of life will need is an internet connection and the will to succeed.
“We are essentially creating a digital twin of the patient’s evaluation — a virtual model of
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A Beginner’s Guide to Counting Macros Counting macronutrients (macros) is not just a fad diet — it’s a lifestyle change. Though the diet has grown in popularity, it’s one of the most effective and safest ways to support weight loss, gain muscle, and improve diet quality. Some people track their macros through various apps, and others prefer to keep a diet journal. Regardless of how you choose to track, everyone’s needs will vary based on factors such as activity level, age, weight, and medical condition. If you’re unsure what macronutrients are, this short guide will help. What are macronutrients? Our foods contain three main macronutrients: carbohydrates, proteins, and fats. Each plays a unique role in our bodies’ overall functioning. Macronutrients are needed in large quantities to sustain our activity levels, while their counterparts, micronutrients (vitamins and minerals), are necessary in smaller amounts. • Carbohydrates: Starches, fiber, and sugar are the primary fuel sources for your brain, muscles, and nervous system. Simple carbohydrates break down quickly into sugar energy, while complex carbs can help us feel fuller longer. • Proteins: Protein is vital to forming muscles, hair, skin, nails, bones, and enzymes. It’s primarily made of amino acids; however, we must get nine amino acids through food because our bodies don’t produce them independently. • Fats: Natural fats can be categorized as saturated or unsaturated. They are essential to hormone production, temperature regulation, cell function, organ protection, and vitamin absorption. Avoid trans fats in processed foods because they are linked to certain heart problems and cancers. Tracking What You Eat
Count macros mindfully. Your estimated calorie needs are based on age, weight, muscle mass, and activity level. The easiest way to calculate your calorie needs is to use the Mifflin-St. Jeor equation. The recommended breakdown of your macronutrients is as follows: Ingest 45%– 65% of calories from carbs, 10%–35% from protein, and 20%–35% from healthy fats. Before starting any diet, consult your physician or other health care professional about any changes you want. Also, because these numbers are general guidelines, it’s best to speak with a registered dietitian to determine your macronutrient needs within those ranges.
Not Your Mom’s Corned Beef and Cabbage Inspired by AllRecipes.com
TAKE A BREAK!
INGREDIENTS • 1 (4 lb) corned beef brisket with spice packet • 3 qts water • 1 onion, quartered • 3 carrots, cut into large chunks
• 3 celery stalks, cut into 2-inch pieces • 1 tsp salt
• 2 lbs red potatoes, halved • 1 small head of cabbage, cut into eighths
1. In a large pot or Dutch oven over medium-high heat, combine corned beef, spice packet contents, water, onions, carrots, celery, and salt. Bring to a simmer (skimming off any foam on top). 2. Cover pot, reduce to low heat, and let simmer for 3 hours until meat is fork tender. 3. Add potatoes to the pot and let simmer uncovered for 30 minutes or until potatoes are al dente. 4. Add cabbage along the edges of the meat and on top. Cover and let simmer until cabbage is tender, 20–30 minutes. 5. Place meat on a cutting board and let rest for 10–15 minutes. After meat has cooled, slice against the grain. 6. Add to a large serving bowl, ladle vegetables and broth over top, and serve. DIRECTIONS
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INSIDE THIS ISSUE
1.
Prioritizing Your Health Now
2.
A Physical Rehab Revolution
3.
Achieving Health Goals With a Macro Focus
Not Your Mom’s Corned Beef and Cabbage
4.
How Creative Activities Promote Healthy Aging
Age Gracefully With Movement You Enjoy
NO GYM REQUIRED! By now, you’re probably tired of hearing about healthy aging. Every article says you should eat specific things and exercise regularly, but what if you’ve never enjoyed going to the gym or jogging? You’re probably not going to start running marathons, lifting weights, or joining a sports club at this point. It can make you wonder if other options exist to add more physical activity to your daily routine. The answer is yes. Instead of going to the gym or running through your neighborhood, you can find creative activities to provide extra movement to your day. Even better? You’ll improve your physical and mental agility. Here are two creative aging activities you can explore. Take the Stage Acting is an excellent activity for anyone to start, but it becomes even more beneficial to aging Americans. Through acting, you’ll notice improvements in your concentration and memorization. Depending on the play, you may be required to stay moving, which will benefit your physical health. Plus, you’ll get many opportunities to socialize with your castmates. Many local theaters actively look for aspiring actors to audition.
Bust a Move You may have fond memories of dancing in clubs, at weddings, or during special events, but the opportunities to boogie become rarer as we age. Thankfully, dance classes and studios love sharing the enjoyment of dance with people of all ages. Whether you like salsa, tap, waltz, swing, or some other type of dance, you can find a class or group ready to welcome you.
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JOIN THE BERMAN INC. NCAA MEN’S BASKETBALL TOURNAMENT BRACKET CHALLENGE
You Could Win BIG!
The NCAA Men’s Basketball Tournament is right around the corner. It’s estimated that 40 million Americans fill out March Madness brackets every year, but nobody has ever completed a perfect bracket. Will you be the first?
WIN $1,000 CREDIT
We’re inviting all current and former members of the Berman Inc. community to participate in our NCAA Men’s Basketball Tournament Bracket Challenge. If you’re part of the Berman PT, Health and Wellness, or Berman Method Golf Community, you are eligible to participate as long as you have been or currently are an active paying patient/client of ours. The best part? The lucky winner of our NCAA Men’s Basketball Tournament Bracket Challenge will win $1,000 in credit toward the services of their choice. Act fast! Selection Sunday takes place on March 16, and the first round officially kicks off on March 20; so, you’ll only have four days to get your bracket to us. Make sure you set reminders if you want to participate! Someone will win — why not you? There’s never been a perfect bracket, so have fun with it. Pick the underdog or the upset that nobody thinks will happen. Just two years ago, 16th seed Fairleigh Dickinson University knocked off the No. 1 seed, Purdue, in the first round. Anything is possible! Don’t wait! Make sure you stop into our office sometime between March 16 and 20 to drop off a bracket. You can’t win if you don’t participate!
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When Life Gives You Lemons, Make Lemonade
Really, though — how do you adjust and strategize to stay “in the game” when you are handed a different set of cards than you were prepared for? Many times, when we encounter “mountains,” it is easy to knock us out of the game. It is easy to start skipping meals, missing our supplements, skipping our appointments, relying on fast food, turning to alcohol or sugar in the evening to help us cope with our emotions, and miss our exercise regimen. One day is off of the routine, and we tell ourselves it is just one day and we will get back to it tomorrow or “Monday,” then that one day turns into weeks and months. Sound familiar? How do we prevent that slippery slope? Let’s talk about The Berman Method Three Tips to keeping yourself in the game when life throws a curveball or the schedule goes out the window. Quickly, I will tell you the last several months in the Berman house have been totally different from what we knew as normal. None of the “totally different” has been bad; although, if we don’t recognize the changes occurring, we could easily slip into a less healthy lifestyle with the pace of change. As you know, we welcomed Walker Ryan to our already crazy family in November — then went through the holiday season directly after. With an almost 5-year-old who has great leadership skills (if you know what I mean), an almost 2-year-old who is very strong-willed, and now a newborn, our house is very loud and a little chaotic. With a lack of sleep, a very busy schedule at Berman Health and Wellness and Berman Physical Therapy, sports, and little people’s attitudes, we could have easily succumbed to the chaos. We easily could have relied on fast-food options, sugar, alcohol, and skipping exercise. The problem with letting this mindset set in for a few weeks is that a few weeks often turns into months. Instead, we have to keep in mind The Berman Method Three Tips, which will help us stay at least somewhat equalized through crazy times. 1. Carry Protein Snacks With You — Put them in the car, in your purse or murse, at your cousin’s house, in your
beach bag, or wherever you are. It is very likely with all the events going on and the “upside down” feeling you are going through that you will not have a set schedule. Try to maintain protein intake every 2–3 hours. Protein will fuel your cells and your brain, help with your energy and sleep, maintain muscle mass, and stimulate your metabolism. When you have your meal times, focus on your proteins and vegetables. 2. Move for 20 Minutes — Take 20 minutes to yourself first thing in the morning before the craziness of the day sets in to move your body. This can be a 20-minute walk while responding to emails, 20 minutes on the bike while planning out your schedule for the day, 20 minutes of lifting weights one arm at a time while the baby is in the opposite arm … whatever it is, move your body for 20 minutes every morning. Not only is this helping with muscle mass and caloric burn, but it is also releasing endorphins and serotonin — your UPPER hormones to help with your mood, anxiety, and depression. There are MANY other positives to this … but these are important. 3. HYDRATE — Drink 80–100 ounces of water per day, generally speaking (differs for individuals). Hydrating is extremely important to help control cravings, hunger, mood, muscle cramps, bowel movements, METABOLISM (fat burning), sleep, and the immune system. Carry your water cup or water bottle around with you. Put a straw in your cup. Focus on your WATER intake, especially if more sugar or alcohol is involved. Maintaining these three things will definitely help you to get back into the game quicker when life starts to settle down! Never Ever Ever Ever Give Up! P.S. The Berman Family is smitten and 100% back in the game and into a wonderful routine! –Jenni Berman PA-C, ABAAHP, CPT, CNS
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